Category: WOD
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WOD March 19, 2018 (Monday)
Read More: WOD March 19, 2018 (Monday)Capacity: 30 Calorie Row For Time Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 10 Mins 2 Snatch Push Press plus 3 OHS @ 95%. We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: For Time -CAP 16 Minutes 10-1: Lateral Burpee Over bar…
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WOD March 16, 2018 (Friday)
Read More: WOD March 16, 2018 (Friday)CrossFit Open 18.4 18.4 RX (men/women): Diane: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups Then: 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 minutes VARIATIONS: Rx’d: (Ages 16-54) Men deadlift 225…
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WOD March 15, 2018 (Thursday)
Read More: WOD March 15, 2018 (Thursday)Capacity: Max Effort 500m Row for Time. This is a 3 X 500 WITH 1 MINUTE REST IN BETWEEN METER ROW, RECORD YOUR SLOWEST 500! Weightlifting: Snatch EMOM 1 Full Squat Snatch starting at 75%. Increase each minute, and record your heaviest set WOD: Half “Cindy” (AMRAP – Rounds and Reps) AMRAP 10 Mins 5…
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WOD March 14, 2018 (Wednesday)
Read More: WOD March 14, 2018 (Wednesday)Skill Work: Weighted Pull-ups EMOM 6 mins 4 weighted Pullups Weightlifting: Romanian Deadlift E2MOM 12 mins 4 RDL at 50% of max DL. Alternate with a straight set of bar muscle ups or chest to bar pull ups on alternate minute WOD: Rankel 10-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings,…
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WOD March 13, 2018 (Tuesday)
Read More: WOD March 13, 2018 (Tuesday)Core: Max Toes to Bar in 1 minute Weightlifting: Thruster E2MOM 12 Mins 3 thrusters at 75% of max, alternate with 1 ROPE climb on even minute! WOD: For time -CAP 15 minutes 27-21-15-9 of row for calories rx+: air assault for calories wall balls 20/14 lbs
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WOD March 12, 2018 (Monday)
Read More: WOD March 12, 2018 (Monday)Plyometric Accessory: Burpee Box Jumps 24/20″ rx+: 30″/24″. Score Will be total reps across all 8 rounds. Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 Mins 2 Snatch Push Press plus 4 overhead squats at 85%-90% of best snatch. We will have different variations of this exercise of snatch grip push press…
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WOD March 9, 2018 (Friday)
Read More: WOD March 9, 2018 (Friday)CrossFit Open 18.3 2 rounds for time of: *Time Cap: 14 Minutes* 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups RX Men perform 115-lb. OHS, 50-lb. DB snatches RX Women perform 80-lb. OHS, 35-lb. DB snatches Scaled 2 rounds for time of: 100…
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No Pets in the Gym Policy
Read More: No Pets in the Gym PolicyWhile we do love our furry friends, with so many people in the gym, and often chaotic environment, we ask that you refrain from bringing your pets inside the gym. If you do need to bring your pet to the gym for any reason, please note that pets must remain outside, as some of our…
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BootCamp meets CrossFit
Read More: BootCamp meets CrossFitSaturday March 10th, Bootcampers and Crossfitters will be coming together for one MEGA training session! Get to know new One World Athletes, train together, and motivate each other to be the best we can be through this fun, Saturday morning strength and conditioning class. Date: March 10th Time: 8:00am – 9:30am Please Note: No 9am Crossfit Class
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Skills Seminar with Coach Ron
Read More: Skills Seminar with Coach RonALL ABOUT THE KIP! This month we’ll be launching a new monthly skills seminar where we will be going more in depth on different skills we commonly use in Crossfit, from things like handstand pushups to pistol squats. This first class will be all on getting your first kipping pull up, a technique that translates…
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Hype Hitters – Sat, May 16
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CrossFit – Sat, May 16
CrossFit One World – CrossFit Fatal Forty P Mod (Checkmark) For Time (40 min cap): 2 00m run together between movements 40 Wall Ball Shots (20/14) 40 Hang Squat Cleans (95/65) 40 Pull-Ups 40 Deadlifts (95/65) 40 Handstand Push-Ups 40 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 40 Toes-to-Bars 40 Overhead Squats (95/65) 40 Hang…